Sustainable Tilapia with Quinoa Kale Salad

Preparation time: 20
Cook time: 40
Total time: 1 hour
Servings: 6

Ingredients:

6 boneless Tilapia filets, 5–7 oz each 
1 cup seasoned flour (see sub-recipe) 
3 oz fresh pink grapefruit cut into bite size chunks
3 oz shredded kale
3 oz homemade Greek dressing (see sub-recipe) 
1 ¼ cup quinoa with fresh herbs (see sub-recipe)

Seasoned Flour:

1 cup all purpose flour
¼ tsp Lawry’s seasoned salt 
¼ tsp salt 
¼ tsp pepper 
pinch garlic powder 
pinch corn starch

Dressing:

4 Tbsp olive oil 
1 tsp chopped garlic
pinch sugar 
2 ½ tsp lime juice 
2 Tbsp plain nonfat Greek yogurt 
2 tsp Dijon mustard 
2 tsp red wine vinegar 
½ tsp oregano 
½ tsp parsley 
½ tsp thyme 
pinch pepper 
¼ tsp salt

Quinoa:

½ cup quinoa 
1 cup vegetable broth 
pinch sea salt 
pinch pepper
1 tsp lime juice  
1 tsp lemon juice
1 tsp olive oil 
1 Tbsp fresh chopped basil 
1 tsp chopped parsley
¼ tsp thyme

Instructions:

  • In a medium bowl whisk all dressing ingredients together and chill in refrigerator.
  • Mix seasoned flour ingredients together and set aside.
  • Bring vegetable broth to a boil.
  • Add quinoa, salt and pepper and simmer covered for 25 minutes.
  • Remove and bring to room temperature.  
  • Season fish with flour mixture and grill in a pan with 2 Tbsp olive oil until golden brown.
  • Shred kale into small pieces, chop grapefruit and mix into room temperature herbed quinoa. Add in lemon and lime juice, and fresh herbs.
  • Serve fish with quinoa on top of it and garnish with Greek dressing.

Nutrition Information:

Calories 276 
Protein 33 g 
Carbohydrates 14.5 g 
Fat 9 g 
Saturated Fat 1 g 
Cholesterol 73 mg 
Sodium 322 mg

Download this Tilapia with Quinoa recipe

Source: UCLA Health Cafeteria Recipes